GYM WORKOUTS VS TIMING OF TRAINING VS DIET:
The
trend and patterns of gym training have changed drastically over the years.
Think about it, if all the methods of the past worked, there wouldn’t be a need
to keep adding varied equipment and various forms of classes. We all used to
seeing the “NEW” all fat busting workout or the “NEW” metabolism boosting-Tummy
Crunching workout”. So the question is, what have we been doing all these years
and what makes these new workouts so special? Many people believe that the more
time you spend in the gym; the greater results will be seen. This is true for
“male” training, as weight training requires a lot of time because as the
weights get heavier the resting period increases. For example, a male may push
200kg on the bench press and do just 2 reps but rest for 5min. The good news is
that us as women can have more fun, reduce training time whilst still breaking
out a sweat and seeing amazing results if we just understand the physiological
aspects of training.
Women
are designed with less testosterone than men, therefore the “belief” that weight training
will make us “bulky” like it does with men is false as our testosterone levels
are lower, therefore the effect would be different. Due to estrogen levels we
tend to pick up weight on the arms, tummy, hips, upper thighs and bum.
Therefore, our workouts must focus a lot on these “problem areas”. The new
videos and workouts are only focusing on a cardio aspect or a strength aspect.
The “big” hype is that it is just more fun and provides a wider variety of
options and people have different preferences. The workout below focuses on something
we call “functional training” i.e. we use the body to mimic movements that we
would normally do on machines. For example, we will use dumbbells and perform
shoulder exercises whilst standing verse sitting on a machine and pushing a
weight overhead. The fact that we are standing whilst executing this exercise
results in the abdominals and core muscles being contracted throughout the
whole exercise. Therefore, we are working multiple muscles instead of isolating
just a single muscle group .Also, in the circuit workout below; we have
combined a mix of strength and cardio training in one workout instead of doing
them on different days or as two separate workouts. This in turn places stress
on both the anaerobic and aerobic systems which in turn results in the workout
intensity higher, shorter and results faster. The combination of training both
systems together also enhances the metabolism as time periods between exercises
are minimal. Therefore, the body recovers faster and in turn works harder! If
we understand this, then we can save a lot of money on buying various workouts
to achieve a desired result. Instead of buying five different workouts, each an
hour long we can now just mix and match exercises following the same theory
displayed in the circuit below to achieve our specific goal.
Not
all women attend the gym for weight loss. Some women attend to keep fit, others
for maintenance, some even attend to gain weight by adding muscle bulk.
However, the majority of women do attend to lose weight and the training
programs designed below focus on EXTREME weight loss and accommodate, the busy
mother, the overworking business woman or lawyer, the newly- wed on the pill,
the new mum who is trying to shed off the pregnancy weight whether it be
natural or c-section (begin only 8weeks after giving birth), menopause, puberty
and so on. We as women are challenged with the job of multitasking; therefore
reducing the time it takes to exercise is a “MUST” in the crazy world of womanhood!
So, the aim here is to “work smarter, harder and for shorter”!
The
idea is to avoid eating 45min pre and post workout. This is because if we
consume calories we either going to burn out what we’ve just eaten, or what
we’re going to eat. Ideally, we want to burn stored energy, not current energy,
therefore the golden rule is DO NOT EAT ATLEAST 45MIN PRE AND POST WORKOUT if
you want to achieve weight loss. (NB: Understanding the theory about diet and
exercise is another topic on its own and is not a focus of discussion in this
article, contact me for more information regarding the topic, if keen.)
Regarding
diet, have you ever wondered why no one came about with the “GOLDEN INDIAN DIET”?
Face it, we can’t diet. However, we can learn to eat proportionately and
correctly whilst still keeping in touch with our traditional foods. Below, I
have attached a diet plan and portion table which will aid you in losing weight
whilst still eating the foods you desire. Also, the rules of training regarding
weights vary with culture due to different cultures being built differently as
well as eating differently. For example. Indians are generally smaller boned
and more petite but consume large amounts of carbs, protein and fats at every
meal with our traditional curry and rice. The white population however, eats
less spicy foods, more grills and are larger boned. Therefore, heavier weights
would just tone them but may result in bulking up an Indian woman. (NB: this
has been proven!!!)
I know I have mentioned several interesting
facts above, but I don’t want to bore you with the details. For more
information regarding that, you can drop me an email. I am going to cut to the
chase and draw up three different routines below which will encompass an all
fat busting, metabolism boosting, extreme weight loss, tummy toning, initiation
of six pack building and all round muscle toning program. Please note these
have all been tried and tested by my clients and are still used on a current
basis. Before, I give the secrets away, all the new DVDs, videos; weight loss
programs have taken the methods below and put it in various orders or ways to
create more sales to generate more income in this industry.
WEEKLY
TRAINING PROGRAM:
MON
|
TUES
|
WED
|
THURS
|
FRI
|
SAT
|
SUN
|
CIRCUIT
|
REST
|
AB
CRUNCHER ROUTINE
|
ACTIVE
REST
WALK
THE DOG FOR 20MIN
|
SKIPPING
ROUTINE
I.e.
all strength exercises from the circuit now performed at 50reps (NOT TIME
BASES) alternated with 100 skips between exercises
OR
The
ex. Routine from the diet plan!
|
ACTIVE
REST: PLAY SOCCER WITH KIDS
20MIN
|
REST
|
THE CIRCUIT TRAINING: - (ALL AGES)
THEORY:
THERE IS NO REST! EXERCISES ARE PERFORMED ONE AFTER THE OTHER REDUCING TRAINING
TIME WHILST INCREASING TRAINING INTENSITY. CARDIO EXERCISES WORK AS AN ACTIVE
REST FOR STRENGTH TRAINIING EXERCISES AND STRENGTH TRAINING EXERCISES WORK FOR
A REST FOR CARDIO.
TRAINING
TIME: 30-40MIN
REPS
AND SETS PERFORMED: N/A
TIME
IS USED INSTEAD OF REPS/ SETS IR EACH CARDIO EXERCISE WILL BE PERFORMED FOR
2MINUTES AND EACH STRENGTH EXERCISE WILL BE PERFORMED FOR A MINUTE EACH BEFORE
GOING ONTO THE NEXT ONE.
1: THE DUMBELL SQUAT: (1MIN) NB: do not exceed 3kg dumbbells. Ideally 2KG should be used.
Directions:
Place the dumbbells over head, stand facing forward with feet shoulder width
apart. Bend the knees into a squat down as though you are sitting on a chair.
The knees must not go over the toes and the back must be straight. Return to
starting position and repeat until 1min is up.
2.
Star jumps or jumping jacks: (2MIN)
3.
THE FORWARD LUNGES: (1MIN)
Stand
with feet split stance shoulder width apart. Place the Dumbbells on either side
for greater intensity. Step down into a lunge so that both knees are just merely
above the floor. Do this for 1minute per foot i.e. keep pulsing in this motion
on the foot that is forward and then swop feet positioning and repeat.
4.
SKIPPING (not suitable for individuals with knee and cervical injuries) (2MIN)
Skip
using a rope for 2minutes
5. BURPIES: (not suitable for individuals
with spinal and lower back injuries) (1MIN)
6: JUMP SQUATS: (2MIN)
Nb: same as original squat excluding
dumbbells and performed in a jumping motion.
PEFORM THIS CIRCUIT TWICE!
REHAB
CIRCUIT: timed circuit as above i.e. strength for 1minute and cardio for 2min. NB: THIS CIRCUIT IS FOR INDIVIDUALS IN THEIR MENOPAUSAL PHASES OR
FOR INDIVIDUALS WHO ARE OVER 50 YEARS OF AGES AND HAVE FACTORS SUCH AS JOINT
PAIN, ARTHRITIS, OVERWEIGHT, OSTEOPEROSIS, OSTEOARTHRITIS, SPINAL, BACK AND
KNEE CONDITIONS.
1.BALL SQUAT:
2.STAR JUMPS ON A WOODEN BOARD OR MAT
SEE STAR JUMPS ABOVE.
3.FORWARD LUNGES WITH BAND:
STAND IN A SPLIT STANCE, FEET SHOULDER
WIDTH APART WITH THE BAND PLACED UNDER THE FRONT FOOT. LOWER DOWN INTO A LUNGE
MAINTAINING THE BAND AT SHOULDER LEVEL. REPEAT UNTIL 1MIN IS OVER AND SWOP THE
POSITIONING OF THE FEET AND DO THE EXERCISE AGAIN FOR ANOTHER MINUTE.
4. JOG ON THE SPOT
Position yourself steadily on the ball in a
pushup position. Using your knees, roll the ball towards your chest. Return to
starting position and repeat until 1min is up.
6. V-Step:
Walk out wide in a v and step back in a
narrow v.
THE AB CRUNCHING ROUTINE: 20min
ALL AGES UNLESS WHERE SPECIFIED OTHERWISE!
REPS: 8-12
SETS: 2-3
- TORSO AND LEG LIFT: Not for individuals with weak lower back/spinal injuries.
Lay
down flat on your back, arms and legs extended. Lift the chest up whilst
simultaneously lifting the legs up to meet the chest. Hold for 2 seconds and
lower down to starting position. Repeat
ALTERNATE
EXERCISE FOR LOWER BACK/SPINAL PATIENTS:-This is also an excellent exercise for
all individuals.
- FORWARD PLANK:-SEE REHAB CIRCUIT ABOVE
- AB CURL- SEE REHAB CIRCUIT ABOVE
- V SITUP WITH MEDICINE BALL: (not suitable for cervical patients! They must place a theraband or towel behind their head and execute the same motion)
Lie on a mat on your bag with legs stretched out in front of you. Grab a medicine ball (2kg). To execute the exercise lift 1 leg simultaneously whilst lifting the chest to meet the leg. Alternate sides.
- SIDE ANCHOR:
Lie on your side. To execute the exercise push the hips off the floor and hold for 8 seconds. Do this 3 times and then repeat on the other side.
- Forward Crunch: Spinal, cervical and lower back patients will perform this and the next exercise on an exercise ball.
7.SITUPS:
Same
as above but you will come all the way up towards the knees.
For
those using the ball you will come all the way until you are upright on the
ball.
8. BICYCLE
CRUNCHES:
GOOD
LUCK!!!! J
PROVIDED
BY SAFFIYA SOOLIMAN (BACHELOR OF SPORT SCIENCE)
GYM:
ULTIM8E ENDURANCE-MOUNTAIN RISE-PMB: Offering: Aquacise,Ladies and Kiddies
swimming (pool is heated) Pilates, Aqua-Pilates, pre and post natal, Belly
dancing, Bollywood/bhangra/dhaandiya, hip hop, Taibo, Boot camp, Step aerobics,
Military aerobics & Body Sculpting, Group training, Personal training and house
calls.
TO
SIGN UP WITH THE GYM OR FOR ANY QUERIES CONTACT ME VIA THE FOLLOWING:
CELL:
0836608486 (wassaap)
BBM:
25A18F67
WEBSITE:
http://.ultim8e.co.za
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